I already know that!
Zig Ziglar's answer to this all too common statement is: "Maybe so but what have you done about it!" Think about that. All the things that you know but didn't act upon. Or the things you were going to get around to doing when the kids would be all grown up or when you lose X amount of weight. Maybe it was when you were going to graduate or when you got that raise you were going to do that something you always wanted to do, but never did. "Faith without works is dead" No matter what you know, in the end, ACTION is the only thing that counts. Have you ever met people who seemed to know it all? Do you fall into that trap sometimes? I know for me as soon as I catch myself thinking: "I already know that" I add the words: "But I want to learn more about it" Learning is a journey not a destination that's for sure. And the journey is much more enjoyable when you face each experience with an open mind and child like enthusiasm. You already know you should cut sugar, avoid processed food, eliminate soft drinks and spend more time strengthening your mind and body through exercise, getting in the habit of performing deep breathing techniques to cleanse your body while bending and twisting your body for maximum flexibility. If you know it then DO it! If you need help in those areas I'd love to help. Here's a list of products that can help bridge the gap between learning something and actually implementing it. Master Yourself, Sibok M Labels: Attitude, Fang Shen Do, Flexibility training, Nutrition, Sibok Martin Patenaude
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Are you aware this is happening?
After today's morning workout, I went through my standard ritual. When doing this "thing", my thoughts are very clear and my level of self-awareness rises dramatically.
I'm talking about stretching and flexibility work.
You too have probably realized this fact:
Losing flexibility as we age is the rule, especially if you never stretch.
You make it worse if you sit at a desk all day. But some regular exercise and proper stretching can slow the decline. Our ancestors never sat as long as we do. They were constantly on the move to hunt and survive. We were never meant to have lower back pain, most blame nerve issues, muscle problems, a bad mattress or bending over to pick something up but the major cause of it is simply too much sitting.
Just think of the time you spend sitting down during your day?
No wonder it is estimated 90% of us will experience back pain at some point in our life. Tight hip flexors is a common cause of back pain due to over-sitting.
Making sure you complete hip circles as taught in the "Nadeau" technique or folding at the waist both front and back, and performing simple lunges are very easy ways to loosen up the hip flexors.
Flexibility training is a must to all martial artists and should be part of your daily routine.
Look here to get a peak at what we do in Fang Shen Do when it comes to getting your body limber and pain-free.
Master Yourself,
Sibok MLabels: Back Pain, Fang Shen Do, Flexibility training, Nadeau Technique, Pain-Free, Self-Awareness, Sibok Martin Patenaude
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What's Important?
 What you're doing right now. All of us. Wherever you are in the world. And most are not even conscious of it. BREATHING What better way to instantly feel good than to take one long, deep conscious breath? If ONE breath feels that good, imagine 10 in a row or better yet 10 deep breaths daily? Deep breathing alone can help you lose weight. Deep breathing coupled with walking can do wonders to elevate your mood. Deep breathing mixed in with martial arts techniques? Ah...there you have a recipe for power. Understanding how to breathe while stretching will see your flexibility soar to new heights. Taking care of your flexibility first, gives you an edge in every aspect of martial arts. You'll have more speed. Explosive Power. Less Injuries. You'll slowly increase your threshold for pain while strengthening your mind. You'll quickly understand how to use self-talk and visualization to reach your desired goals. In the end you'll be able to relax yourself quickly while possessing a ritual you can perform on your own which helps you feel good in your skin. Isn't that the point of martial arts? To feel good and to be pain free? Start increasing your Flexibility today. Let me show you how. Master Yourself, Sibok M Labels: Breathing, Fang Shen Do, Flexibility training, Mental Power, Relaxation, Sibok Martin Patenaude, Speed
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Secret to Progression
Seeing these old, used up stairs at the Great Wall reminded me of the secret of progression. Time and Repetition.  Both lead to results depending on your point of view. Some activities and habits slowly destroy your body while others inject it with youth and vitality. Which ones are YOU engaging in? People often write in to ask how fast will they get results in their fitness level if they follow the instructions contained in our Station Training System, or "When will I be able to do a full split between two chairs the way Sijo, the Founder, is performing it on your Flexibility Series?". Some also ask: "When will I feel the chi coursing through my body as explained in your Neigong Program?". Same kind of questions I guess I asked myself when I took that picture: "How much time did it take to dent the slate on the Great Wall steps to erode them that way? Time and Repetition. Talking about how fit you will become or the levels of strength you will attain won't get you anywhere. Waiting to find the best time to finally start taking care of your health will lead to you never starting in the first place. Dreaming without doing is a waste of time. Every day that goes by where you fail to take action on your goals is an empty day. An opportunity lost to find fulfillment and a deep feeling of accomplishment in your life. Act now. Master Yourself, Sibok M Labels: Fang Shen Do, Flexibility training, Great Wall, Neigong, Sibok Martin Patenaude, Station Training
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Training outside gives you...
Finally my Summer Training Program is officially on the way. With the warmer weather, our pool that is now open, and the rejuvenating effect of the sun, I'm taking my training outside for the next 5 months. And I encourage you to do the same. I always look forward to, during the summer months, the end of my workout where I sit on the deck quietly and go through my Stretching Routine. Bending and Twisting my body as I take in the sun and reflect on my life, enjoying every breath, being happy and grateful to have health, family and martial arts. When you add these 3 components (health, family, and martial arts) to your life, it's a winning combination. It keeps you grounded. It keeps you focused. It helps in keeping your priorities at the right place. It makes you appreciative and grateful. We're all looking to bring balance to our life (especially if you're on this list), and taking the time in the morning or in the evening to practice, as Bruce Lee wound say: "Your Gung-Fu". You can't help but feel calmer, in better control of your emotions and thoughts, you make better decisions, and you realize the importance of daily practice to reach the ever evasive level of Mastery. Take the time to enjoy the outdoors, if you want to know what kind of routine I follow after my workouts I suggest you take a look at this. Master Yourself, Sibok Martin P.S. Also I'd like to bring to your attention and especially my International Clients that we're now accepting Paypal at check out if you prefer that method of payment. We're constantly trying to serve you better! Labels: Family Classes, Fang Shen Do, Flexibility training, Health, Mastery, Streching
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Gimme some Tips
That's the subject line in one of the e-mails I got recently. My answer back was: "Are you ready to use them?" That's the problem. Everyone wants tips but who's ready to implement them? Do you just read my stuff or do you put it in practice? If you've been following me, you know you're supposed to be stretching after every workout to help the body process lactic acid and avoid post workout soreness. You also know about Intense 1 minute workout circuits we're crazy about, where you have to maintain perfect form and give maximum output for the duration of the exercise. I've also shared with you my own private Neigong Training I follow. Where it's core focus is on un-blocking meridians and strengthening your Chi reservoir. I've mentioned on many occasions how I disconnect and reach a level of "No Self", relaxed and flowing freely with weapon work. You already know about the 5-20-10 breathing pattern you should be doing every day for extra energy and lending a helping hand to eliminate toxins from your body. Cut smoking, sugar, and processed food. Follow this tip alone and you'll add several quality years to your life. In my earlier posts and tips you might of heard me talk about firewalking and how the experience changes you forever, revealing a power you have inside that's always been there, unlocking your full potential. I also call upon every man, woman and child to start a martial art program. The constant improvement and invigorating workouts gives you a direction and energy boost like no crappy energy drink ever could. You've heard me promote the words: "Master Yourself". To fail to improve yourself and build upon your successes, to purposely stay stuck in your comfort zone is a great tragedy, it kills the mind, body and spirit. I'm not just talking about this stuff I actually live and breathe it. Become a master implementor, hell, if you're just okay at it that's fine too. As long as you take some sort of action every day, small steps in the right direction, I'll be proud of you. Look at yourself honestly in the mirror and stop B-S-ing yourself. Change what needs to be changed and stick with what's working. Take the first step on the journey of mastery, it starts with taking responsibility. Sifu Martin P.S. Tomorrow I'll talk about the second step to Mastery. Nothing gets done without it. Labels: Breathing, Fang Shen Do, Firewalking, Flexibility training, Martial Arts, Mastery, Stretching, Weapon Training
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Missing piece of the Fitness Puzzle
Warm weather this weekend gave us a small preview of what's to come. The spring brings a breath of fresh air, but more important than spring is that actual BREATH of fresh air! In martial art training your breath really IS your power. Everything you do in MA relates to your breath. If you're breathing correctly it can help you stretch your body further during certain exercises. Holding your breath can help stiffen your body to squeeze out a few extra seconds when holding a strength position.  Exhaling your breath when attempting any dynamic movement like punching, kicking, sprawling, tackling will add great power to your movement. Concentrating on the vibration of your breath at the end of a class or a workout will get you in a very calm state in no time flat. Visualizing your breath in movement and feeling it reach every cell of the body, in turn helping activate your lymph system, helping your body eliminate toxins, is very therapeutic. Understanding breathing patterns will help you increase mental focus and alertness. Recent studies show that engaging in proper forced breathing alone can help you lose weight. And the list goes on. Breathing is so easy and simple, you're doing it right now automatically without thinking about it but just letting your subconscious take care of the breathing for you isn't enough to yield the kind of results you're looking for. Learning to force the breath in specific ways is an important key to getting faster results in your martial art training, any other physical activity or to simply increase your overall health. The quickest way to learn how to use breathing is to first start by incorporating it with your stretching routines. Once that is in place everything else will be that much easier to acquire. I can show you exactly what I mean here. Master Yourself, Sifu Martin P.S. I'll be letting you know shortly how you can get involved in our 30 year anniversary celebrations. It all starts March 28 th. Labels: Breathing, Energy, Fang Shen Do, Flexibility training, Mental Focus
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How to instantly accelerate your progress
If you're serious about getting results, today's tip will serve you well.
Let's face it we're all motivated by progress. We want it sooner, better, faster.
Some things need time, like Power and Endurance.
If you stay consistent and gradually increase the demands you put on yourself during your strength training you will see results over time.
That's just the way it is.
But in the areas of skill, flexibility and speed that's a whole different story.
Progress can be accelerated in those areas if you find someone better than you.
Skill wise, one round of sparring with someone better than you will yield faster results in 3 minutes than maybe 1 year of training.
Same thing with speed. Working speed drills with a high caliber training partner will set your reaction time into high gear.
Flexibility is no different. There is a science behind stretching, if you apply the proper exercises with the right knowledge you can make substantial gains in 30 minutes or less.
Someone's better than you for a reason, find out what they're doing and copy it exactly.
Follow this advice in all areas of your life. Everyone you meet is superior to you in one way or the other.
Aim Higher,
Sifu Martin
Labels: Flexibility training, Modeling, Speed Training
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Become Flexible Now
Wish you could do this?  It's not as hard as you think. The best way to duplicate something is by "Modeling". Finding out what someone does then executing it the exact same way. Just like this picture of Sifu Patrick holding a standing side split position in France. Using chairs or in this case, pillars you can greatly increase flexibility in record time. But you need to follow a system or else you'll hurt yourself. We've laid it all out for you on our Flexibility Series. 3 DVDs covering principles, recovery, flexibility and mobility, through easy to follow positions and exercises. 
Make touching your head to your knees, touching your toes, raising your leg over your head, doing a full split, and holding a gymnastic bridge a very common thing. Watch not to be a prisoner of your body but the master controller that can make IT do anything you ask of it. Master Yourself, Sifu Martin Labels: Flexibility training
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Stay commited to your fitness goals
We all know the importance of movement and independence. Or do we? Until we have it taken away from us, that is. I was reading an article about this trainer that works with older clients (70+) and how some of them break down in tears when they start their training program. Saying how they wished they had started when they were younger. They weren't crying because they can't DO the training (you can start at any age) , they're crying because of all that time lost. What kind of results could they have gotten if they had just STARTED. Imagine you were them. How much stronger would you be? Would you have the same health issues? Would you be more aware and in control of your body? That feeling of regret is a heavy burden to carry around. I don't want any part in that. I want you to be as commited as I am to making fitness & flexibility a life long commitment. For some maybe it's different, you STARTED when you were younger and slowly you lost the fitness and health habit over the years to a point where you did less and less, to not doing anything for years and years. Out of the people who did train seriously at one point will tell you those were some of the best days of their lives. So why did they stop? Everyone has a reason. A story to justify why they stopped training. It's not important. Everyone falls off the horse at some point, you just need to get back on the saddle. Will you look back and think of what YOU could have done and accomplished with your body but didn't and secretly wished you did? I hope not. Join me and thousands of others who are reaping the major benefits of short intense workouts as outlined in our strength training kits. Pick yours up today. No regrets, Sifu Martin Labels: Flexibility training, Strength Training
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Live your life pain free
Alot of people I meet who used to train or want to start training complain about Pain. I've said it before: "Pain is your body's way of telling you something is wrong." What do most people do? They numb the pain. They take an Advil or some other pain reliever. Not only is taking pain relievers hard on your kidneys, it doesn't go to the root of the problem. It's only a Band-Aid solution. Listen to your body. Same thing with Headaches. Pop a pill again. When are we going to stop popping pills everytime we feel a bit of discomfort or pain? THE BODY IS TRYING TO TELL YOU SOMETHING! Maybe it's telling you to breathe better. To breathe deeply and fully. Maybe you need to massage your eyes and the pressure points around your eyes. It's proven, the stress of the day is absorbed through the eyes. Watch not to neglect them in your training. And maybe you just need to move and stretch. Your body is probably craving it. It needs it. If you don't know where to start, let us guide you. With over 30 years of experience we know exactly how to get your body feeling good and pain free. You can get our flexibility training system right here. Master Yourself, Sifu Martin Labels: Flexibility training, No Pain
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Winter snow storm alert
This is going to be a record year for snow accumulation and with this big storm coming our way, they say about 50 cm, people in record numbers will be tackling the snow with their shovels and clearing out drive ways. But, it will also be a record year for blown backs and pinched nerves. Unless you get prepared. I just finished shoveling snow off my parents' deck. The snow is piled high, roughly 7 feet. It was a great workout. I couldn't help to think how shoveling snow resembles martial arts training. You need a Strong Foundation. Body Alignment. Grip Strength. Stamina. Balance. Coordination. You need to be Ambidextrous and Resilient. I feel great. No pain. No injury. Training the way we do can help you do any mundane task like shoveling snow better, more efficiently, while significantly dropping your chances of injuring yourself. When you train correctly you really feel like you're built to last. One secret to building an injury proof body is through stretching consistently and effectively. One of the first things you learn from stretching is body alignment and body awareness. Acquiring just these 2 qualities can rid you of unnecessary pain. You can learn those and a slew of others with our Flexibility training system. Train to be "Built to last", Sifu Martin Labels: Flexibility training
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Increase circulation in the legs
Use it or Lose it. The first thing to GO with old age are your legs. When you think about it, the legs are being used less and less. You probably sat in your car, on the bus or on the subway today. You might be sitting at your desk at work. You'll be sitting on the couch tonight. You'll sit to eat. And, chances are, you've taken the elevator or escalator to get to where you needed to go today, right? What's wrong with this picture? EVERYTHING Make sure your legs get adequate circulation and stimulation daily. No one wants to be in a wheelchair or walker on purpose. Many people who are disabled would give everything they own to be able to walk, run, squat, jump and lunge. Yet, you probably take your legs for granted. We all do. We just need to be reminded, poked in the ribs a little. So that's what I'm doing. Poking you in the ribs. Whenever you find yourself sitting too long, choosing to take the elevator instead of the stairs, or "vegetating" in front of the TV. Get up, train and maintain your legs. One of the best ways to do that is to engage them in stretching. Nothing complicated, can be done in the comfort of your own home or office. Check out our complete stretching system here: http://www.fangshendo.com/flexibility_dvd.htmlMaster Yourself, Sifu Martin P.S. All it takes is Awareness. Always put your legs FIRST, that way they'll never let you down when you really start needing them. Labels: Discipline, Flexibility training
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Quit Smoking Fast
Learning from other people's mistakes can save time, money, energy, and most importantly your health. Take smoking for example. Isabelle (my spouse) asked me this question while driving up to St-Sauveur. How many people in India do you think die every month from a tobacco related illness? Do you know? I say 1000. She says more. 5000. More 25 000. More. WHAAAT. Try 70 000. 70 000 people die every month. That's the size of some canadian cities! I always ask myself this same question when doing or starting anything: "What's this gonna do for me if I keep it up for the next 30 years?" Well that's one question you won't need to ask when wondering if smoking is any good for you. You DIE. And not peacefully. Those few minutes of pleasure when smoking turn into months of pain and suffering when you're on that hospital bed. How much evidence does one need to realize smoking is BAD for you? Let's ask the same question about strength and flexibility training. Fast forward 30 years from now. How will you be feeling? How many quality years will you add to your life? If you're already training you know the answer to that question. If you're not, the sooner you do (start), you'll realize it doesn't take 30 years to feel good, recharged, and in control of WHAT you let IN your body. Your body is NOT a trash can. If you owned a million dollar race horse would you feed it chips, fast food, and cigarettes. Would you keep it locked inside sitting on a couch watching TV? Why is it okay to do that with our own body? Decide NOW that it's not okay. The first step is to start training with one of our strength training kits found right here: Take better care of yourself, Sifu Martin P.S. Realize what you're worth. You're capable of many a' great things when you sprinkle a little bit of discipline to your life. Labels: Discipline, Flexibility training, Strength Training
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Stretch away nagging back pain
Ouch my back! Did you ever make that comment? Since we all sit more than we used to, back pain seems to be inevitable. Or is it? Only if you just sit there passively. One source of back pain can be linked to tight hamstring muscles that restrict movement in the pelvis. A stiff pelvis can cause considerable discomfort in the lower back area. As a rule, if you'll be sitting at the computer or driving for more than an hour make it a point to stop or stand and stretch. Today we'll focus on the general lower back area.  The stretches I prefer when I take a time-out are Reach Throughs, Pelvic Circles, R to L Overhead, and 4 to the Floor. When you wake up or when you're sitting at your desk focus on Reach Throughs. Sit on the edge of your chair or mattress and reach through your legs and try touching the floor. Hold for 30 seconds. Then stand up, feet shoulder width apart with hands on your hips and start making circles clock- wise then counter-clockwise with your hips. Do 30 each side. Next, keep your feet shoulder width apart and lift your left arm while touching your bicep to your ear, keep your right arm hanging on the side of your body. Reach to your right as far as you can while supporting yourself on your thigh with your right hand and reaching over with your left. Alternate from side to side. For a total of 30. Your last time out exercise is a 4 to the floor variation. Keep your feet as they were (shoulder width apart), with your hands on your hips, lean back as far as you can and hold for a count. (10, 15, 30 seconds), make sure you keep your hands on your hips for support. Then bow forward and reach for the floor. Hold the up and down position each 3 times. Now it's time to get back to work! This is a fraction of what you learn in our new flexibility course. Martial artists have been known to be some of the most flexible people on earth because we follow a proven system that's been tested for thousands of years and passed down from generation to generation. Say goodbye to stiffness and remember, pain is the bodies way of telling you, you need to move and do something. Flexibility awaits right here. Master Yourself, Sifu Martin Labels: Flexibility training, Stretching
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